Mindsets Fitness

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I specialize in helping driven women over 40 reclaim their inner athlete, defy the effects of aging, and achieve peak fitness, proving that age is just a number and that strength, vitality, and competitive spirit can thrive at any age. Mindsets Fitness helps busy, health-conscious professionals ditch their mood swings, fatigue and weight gain with a lab-guided plan so they can live shame free, empowered and fulfilled lives.

08/12/2024

This is me at 46 - I'm in the process of rebuilding and nowhere near as big or muscular or strong as I'd like to be. But hey, I just have to follow the same advice I give to my badass clients and I can gain it all back. 💪

Let me share my fitness journey with you - it's been quite the ride:

I started as a gymnastics prodigy in East Germany and ended up as a dedicated fitness enthusiast in the US.

But then...

After a decade of dedicated weightlifting, a health setback (chronic Lyme disease) forced me to pause. What I thought would be a brief break turned into a grueling three-year battle with fatigue, depression, mood swings and physical decline. The worst part? Watching 10 pounds of my hard-earned muscle just... vanish. Each pound felt like losing a piece of myself.

But 2024 has been my comeback year. I was finally able to start rebuilding what I lost, and not just to look good (though that's a nice bonus 😉). I'm after that strength, that bounce-back ability, that "try and stop me" attitude that comes with building muscle.

This whole ordeal? It's like adding rocket fuel to my passion for helping women build kick-ass, beautiful muscle. As a personal trainer since 2015 and a former figure competitor I've always been dedicated to empowering women through strength. But now, I've got a whole new perspective to share.

I know firsthand: It's never too late to build (or rebuild) yourself and the struggle makes you stronger.

If you're on your own strength-building journey, whether you're starting from scratch or bouncing back like me, I've got your back. Let's get strong together! 💪

Follow along for tips on how I help my clients and myself build beautiful, powerful muscle. Together, we'll turn setbacks into comebacks! 💪

07/06/2024

5 Must-Do's to Beat the Menopause Belly

Menopause brings hormonal changes that can lead to weight gain around the midsection. As estrogen levels decrease & metabolism slows, it becomes harder to shed pounds. But you don't have to accept these changes without a fight. Here are five research-backed strategies to help you beat that menopause belly and regain your confidence:

1. Eat More Protein

Protein is crucial for weight loss & muscle maintenance. As we age, our bodies require more protein to preserve muscle mass & boost metabolism. It also keeps you full longer and reduces cravings. Include proteins like eggs, chicken, fish, lean beef, tofu, & legumes in your meals.

2. Stay Away from Processed Foods

Processed foods contain sugars & unhealthy fats that disrupt hormones and cause inflammation, leading to weight gain. Opt for whole foods like fresh fruits, vegetables, nuts, & whole grains.

3. Stand, Don't Sit

Prolonged sitting can slow metabolism & lead to weight gain. Standing more often helps burn calories & improves circulation. It also reduces the risk of cardiovascular diseases, poor posture, back pain, & insulin resistance. Try a standing desk & take frequent breaks to walk around.

4. Strength Train

Strength training is essential for women during menopause. It helps build & maintain muscle mass. More muscle means your body burns more calories even at rest, helping to reduce belly fat. Strength training also improves bone density & reduces the risk of osteoporosis.

5. Get Good Sleep

Quality sleep is vital for weight management & overall health. During menopause, sleep patterns can be disrupted by symptoms like hot flashes & night sweats. Poor sleep can cause hormonal imbalances, particularly with cortisol and insulin, increasing cravings for unhealthy foods and leading to weight gain. Aim for 7-9 hours of uninterrupted sleep each night to help regulate hormones, reduce stress, & support weight loss efforts.

Implement these tips into your daily routine & watch how your body responds positively. It's never too late to feel vibrant and confident in your skin!

07/04/2024

🌟 The Two Biggest Mistakes When Trying to Lose Weight After 40 🌟

As a fitness coach specializing in helping women over 40, I've seen it all. The two biggest mistakes I still see women make are that can seriously hinder their weight loss progress and overall health:

1️⃣ Undereating: Many women believe that eating less is the key to losing weight. They drastically cut calories, thinking it will speed up their results. However, this often backfires. Undereating can lead to nutrient deficiencies, leaving you feeling sluggish, dizzy, and unable to perform well during workouts. It also forces your body into "starvation mode," slowing your metabolism and leading to muscle loss instead of fat loss. FOOD IS FUEL. Your body needs a balanced intake of nutrients to function optimally, build muscle, and burn fat efficiently.

2️⃣ Doing Too Much Cardio: The second mistake is relying heavily on cardio exercises in hopes of burning more calories. While cardio is great for heart health and stamina, too much of it can actually harm your progress. Excessive cardio can increase cortisol levels, a stress hormone that can lead to muscle breakdown and fat storage, especially around the midsection. Plus, it doesn't build muscle, which is crucial for a strong, toned body.

Why is building muscle so important for women over 40? 🤔

1. Boosts Metabolism
2. Enhances Fat Loss
3. Improves Strength and Functionality
4. Prevents Muscle Loss
5. Supports Hormonal Balance
6. Tones and Sculpts the Body
7. Enhances Quality of Life

Focus on nourishing your body with the right nutrients and incorporating strength training into your routine. This balanced approach will help you achieve your weight loss goals, improve your overall health, and make you feel your absolute best! 🌟

05/14/2023

Mercury retrograde is like a planetary game of telephone, where the message starts as 'Everything is fine,' but by the time it reaches you, it's 'Expect chaos and mayhem!

05/05/2023

Happy Cinco de Mayo, my lovely ladies over 40! Today, let's celebrate with some healthy fun.

I know, I know, you're probably thinking, "But Anka, how can I enjoy Cinco de Mayo without all the chips, guac, and margaritas?" Well, fear not, my friends, because I've got some tips for you. Keep reading, I promise you won’t be disappointed (make sure to read all the way to the end)!

1. Let's start with a little dance party. Put on your favorite mariachi music and get those hips moving. You'll burn some calories and get in the festive mood at the same time. And who knows, you might even learn a new dance move or two.

2. Let's talk about food and drink. Instead of the usual chips and guac, you could try some fresh veggies with salsa or homemade guacamole. And instead of a sugary margarita, how about a refreshing agua fresca made with fresh fruit and sparkling water?

𝗡𝗼𝘄 𝗹𝗲𝘁'𝘀 𝗯𝗲 𝗿𝗲𝗮𝗹 𝗵𝗲𝗿𝗲.

Sometimes you just want to let loose and enjoy the festivities, and there's nothing wrong with that. In fact, it's necessary for our mental health to have fun and indulge every once in a while.

So, here is my last tip:

3. Go ahead and have those chips and salsa, have that margarita, and dance the night away. Have a blast! But don’t end up beating yourself up the next day. There is no need for that. Just hop right back on the wagon and start eating clean and exercising again.

Life is all about balance, after all.

What are your plans for Cinco de Mayo?

05/04/2023

Are you constantly craving carbs and sugar?

You're not alone!

Many people struggle with sugar and carb cravings, but few understand why. Here are 6 reasons.

1. Blood Sugar Imbalances

If you experience sudden and intense sugar cravings, it could be due to unstable blood sugar levels. When blood sugar levels drop, our body craves sugar and carbs as a quick source of energy. Eating balanced meals with a mix of protein, fat, and complex carbohydrates can stabilize your blood sugar.

2. Nutrient Deficiencies

Craving sugar and carbs could be a sign that your body is lacking certain nutrients. Instead of reaching for a sugary snack, try incorporating nutrient-dense foods like leafy greens, nuts, and seeds into your diet.

3. Your Gut is Out of Whack

Did you know that your gut health plays a big role in your cravings? If you have an overgrowth of bad bacteria in your gut, it can lead to sugar cravings. Try incorporating probiotic-rich foods like kimchi and sauerkraut into your diet to promote a healthy gut.

4. Lack of Sleep

When we're sleep-deprived, our body produces more of the hunger hormone ghrelin and less of the hormone leptin, which signals fullness. Get at least 7-8 hours of sleep each night to help control your cravings.

5. Hormonal Imbalances

Ladies, I know you know! Fluctuations in estrogen and progesterone levels can lead to intense sugar and carb cravings. If you notice that your cravings get worse around your period, try incorporating foods rich in omega-3 fatty acids, like salmon and chia seeds, to help balance your hormones.

6. Emotional Eating

Many people turn to comfort foods like cookies and ice cream when feeling sad or stressed. These foods release feel-good chemicals in the brain, which can be addictive. Try to find alternative ways to manage stress, like exercise, meditation, breathwork, or just going for a walk in nature.

It's okay to indulge occasionally, but if your cravings are interfering with your health or daily life, it's worth exploring these underlying reasons and finding ways to address them. By taking steps to improve your overall health and well-being, your cravings for sugar and carbs naturally decrease over time.

05/02/2023

Let's get real for a minute. Stepping on the scale can be daunting, and sometimes we avoid it altogether because we're afraid of what it might reveal.

But here's the thing:

Understanding why our weight fluctuates can be a game-changer.

As someone who has seen the numbers on the scale go up and down (sometimes 8lbs in ONE day), I know this feeling all too well.

But I've learned that by tracking what makes me fluctuate, I can gain a better understanding of what's really going on with my body.

Now, I'm not saying you should obsess over every pound!

But by collecting data and analyzing patterns, you can take action to support your health and well-being.

You might be surprised at what you discover!

Join me this Wednesday at 2:30 pm PST / 5:30 pm EST to talk about weight fluctuations and what to do about them with expert speakers Jenn Malecha (), Luna Hart (), and Ryan Stoner ().

Here’s what will be discussed:

⭐️The reason why diets lead to regaining weight
⭐️Why your body might not want you to lose weight
⭐️Sustainable solutions to avoid yo-yo dieting

🎉This is a chance to get on-the-spot coaching!🎉

Jot down your questions and bring them to the discussion so we can answer them on the spot for you!

𝗧𝗵𝗶𝘀 𝗶𝘀 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗷𝗼𝗶𝗻:

We’ll be hosting this discussion LIVE on Instagram. Follow and hit the bell in her profile to get notified about live videos.

P.S. Can’t join us live but have questions?

No problem! Simply comment below with your questions, and we’ll make sure to address them so you can watch the Instagram Story replay within 24 hours to get the answers.

05/01/2023

You know how women often put everyone else's needs before their own?

Well, my client Lauren is a perfect example of this. After years of neglecting herself, she found herself in her 50s feeling overweight, tired, and frustrated.

She couldn't fit into her favorite clothes anymore, and even simple tasks like climbing stairs left her huffing and puffing.

Lauren had tried many different diets and exercise programs in the past, but nothing seemed to stick. She couldn't understand why she couldn't lose weight and keep it off and went so far to blame herself for her situation and calling herself lazy.

Lauren lacked confidence in herself, but fortunately she trusted me to guide her on her fitness journey.

Fast forward to today, and Lauren has made remarkable progress. She has lost over 22lbs, and feels happier, more energized, and more confident in her own skin. And the best part? She achieved all of this 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗮 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝘃𝗲 𝗱𝗶𝗲𝘁. Instead, we focused on nourishing her body with healthy foods and jumpstarting her metabolism 𝗯𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗺𝗼𝗿𝗲. And Lauren 𝗻𝗲𝘃𝗲𝗿 𝘄𝗼𝗿𝗸𝘀 𝗼𝘂𝘁 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘁𝗵𝗿𝗲𝗲 𝘁𝗶𝗺𝗲𝘀 𝗮 𝘄𝗲𝗲𝗸, a number she feels comfortable with.

Lauren's dedication has clearly paid off. Even her professional life improved. Recently she received a substantial promotion at work, proving that taking care of yourself truly pays off. When you feel fabulous about yourself, you are able to show up at your best for others.

Now, Lauren has a newfound appreciation for herself and her body. She knows that taking care of herself isn't just about weight loss, but it's about feeling good in your own skin and having the energy and confidence to live your best life while enjoying a night out with friends or a family gathering. 𝗡𝗼 𝗺𝗼𝗿𝗲 𝘀𝗵𝗮𝗺𝗲 𝗳𝗼𝗿 𝗲𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘀𝗵𝗲 𝗹𝗼𝘃𝗲𝘀. Lauren has found a sustainable way to health and fitness and is loving her new fit lifestyle and the pounds that she keeps shedding week after week after week.

Want to create your best life without giving up your social life or excessive workouts? DM me “Best Life” for more info!

04/30/2023

As an introvert I find solace in the silence of my thoughts and the peacefulness of being alone. But sometimes I still think that I have to be more interesting, especially on social media. I think that I’m too boring and that no one wants to see or hear what I have to offer. Years back it was even worse. I used to think that I needed to be more outgoing, that I had to push myself to be more social and extroverted. I used to go out with my friends, dancing and drinking, and at times, I enjoyed it. But there were also moments when I felt overwhelmed by the noise and the crowd, and I just wanted to go home.

I remember many nights when I would slip away from the party without saying goodbye. I used to call it the "Irish exit," and it became somewhat of a habit. I never really understood why I felt this way. I mean, I liked people, but I couldn't handle too many of them at once. It was like a switch would flip, and suddenly, I would feel drained and exhausted. It wasn't until much later that I realized that I was an introvert.

For a long time, I thought that being an introvert was a weakness. I believed that I had to force myself to be more outgoing, to be more like the people around me. But as I got older, I began to embrace my introversion. I started to realize that there was nothing wrong with enjoying my own company and that it was okay to decline invitations or leave early.

Now, I'm happy with doing as little as I do. I love staying at home with my dog and a good book, sipping on a cup of coffee or tea. There's no shame in not being more outgoing or social. I've come to realize that being an introvert is not a weakness but a strength.

Introverts are great listeners and often think deeply about things. They are also incredibly observant and have a keen sense of intuition. These are all qualities that have helped me in my personal and professional life. I've learned to embrace my introversion and to use it to my advantage. And while it may have taken me some time to get here, I'm grateful that I did.

To all the introverts out there, embrace who you are, and don't let anyone make you feel like you need to be anything else.

04/28/2023

To be honest, I'm not used to letting people into my personal life. Growing up in East Germany, it was ingrained in me that you should never talk about yourself. In my culture, you let your actions speak for you.

And so I became a gymnast, a diver, a speedskater, a bike racer, a martial artist and eventually a figure competitor, always striving to be the best I could be (without needing to talk about it or myself).

But then I was diagnosed with chronic Lyme disease, and everything changed. Suddenly, I was forced to take a break from working out for over one year, and I lost so much muscle mass that it still makes me cry. I felt like I had lost a part of my identity.

It was during this time that I became a Functional Diagnostic Nutrition Practitioner, learning even more about my body and how to help other women get healthy and fit beyond just good nutrition and exercise. But even with this new knowledge, I still felt like a shadow of my former self.

When I started the process to regain my strength, I still found myself feeling unsure of myself. I had always been proud of my body and what it can do, but now I felt like a fraud. How could I be a fitness coach when I can't even lift half of what I used to? Who would want to work with me now?

Then, the other day I noticed something small but significant - a little bit of muscle definition on my back. It was just an outline, but I got so excited. It reminded me of what I had achieved in the past, and what I could achieve again in the future.

I know it may seem shallow to some, but my muscles make me happy. They are a symbol of all the hard work and dedication I have put into my body over the years. And so, seeing even a small amount of muscle definition is giving me a big confidence boost.

As a weight loss coach and Functional Diagnostic Nutrition Practitioner, I have all the tools to help women in their 40s and above who are struggling with weightloss and hormonal issues. I know that I can use my knowledge and experience to make a difference in their lives, and that is what drives me forward.

But even as I help others, I know that I still have work to do on myself. It's not easy to admit that I feel ashamed…cont. in comments

04/27/2023

I empathize with the women who feel discouraged or disappointed when they indulge in a treat or miss a workout.

It's not uncommon for them to be extremely hard on themselves for what they perceive as a misstep in their fitness journey.

In reality, one small deviation from their routine does not define their progress or success. It's important to remember that fitness is a journey, not a destination, and there will be obstacles and setbacks along the way.

It's okay to indulge in moderation or miss a workout here and there; it's all about balance and consistency in the long run.

I always remind my clients to focus on the positive steps they've taken and the progress they've made rather than dwelling on the small missteps.

It's all about having a positive mindset and being kind to yourself throughout the process.

Looking for more tips and tricks to help you on your weight loss journey? Follow me for inspiration and support.

04/23/2023

Louder please 🙏 !!!

Address

San Francisco, CA

Telephone

+14154965771

Website

https://mindsetsfitness.com/discovery-call/

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